Cable Internal Rotation
How to do it
- 01
Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.
- 02
Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
- 03
Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
- 04
Slowly go back to the initial position.
- 05
Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.
If you don't have a cable stack
Same movement pattern, same primary muscles — swap by what you have.
